I’m writing this fresh off of my first upper-body workout using Mr. America Doug Brignole’s superset method, which I outlined a few newsletters back…
In case you missed my update on Doug’s training, he’s now doing four sets per muscle and supersetting—moving back and forth between exercises for two different body parts…
For example, he does chest and lats, going from decline dumbbell presses to one-arm cable lat pull-ins…
His reps for both exercises go 30-20-15-10, and he adds weight on each set…
Each muscle is resting two to four minutes as the other muscle works. Those longer rests between sets allow for the weight additions.
I plugged in Doug’s method to my upper-body workout: chest, back, delts, arms.
The entire workout took me 56 minutes, whereas my usual upper-body workout takes around 40 minutes.
Despite the longer rests between sets, I still got a decent pump in each muscle. That surprised me, as I’m not a big fan of moving around the limited amount of available blood…
I like to “trap” blood in the working muscles for the duration—what I call “blood-bath growth-threshold training.” The higher-rep sets with Doug’s method probably made up for that somewhat…
Plus, I got a lingering ache in the target muscles after the workout, no doubt from adding weight on most successive sets, something I’m not used to…
In my Base Workout, listed in the new ebook, the ideal exercise usually goes 20, 12, 9, while the add-on move taps in at 10, 8. And I rest only 20 seconds between them. It’s a different animal—and that’s a good thing…
The variation is exactly why Doug’s new strategy is an excellent change-to-gain workout I will put into my rotation.
My only problem with it, other than taking more time, is that it’s a bit monotonous—back and forth for four fairly high-rep sets…
And I do need to make some adjustments, but all in all, I give it two thumbs up—better yet, two pumped arms up, and Doug gets a medal…
New: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos, and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
Highly Recommended
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